Nutritional Facts & Health Benefits of Oats

Oats have gained immense popularity due to its ample health benefits. To reap them, oats have been used in making several dishes ranging from the staple oatmeal to dosas, dhoklas, smoothies, khichdis, breads, soups, granola bars and so much more. With its varied uses it can easily be incorporated into any meal, breakfast, lunch, dinner, or snack. There are various types of oats like instant oats, steel-cut oats and rolled oats, out of which the latter two make a healthier bet.

Calories in Oats

When talking about the calories in oats, 100gms of whole oats (raw) provide 374 kcal, the calories will vary depending upon the type of preparation. Oats can also be consumed simply with water, or milk. It can also be made into calorie-dense pohas and energy bars. The calories in oats constitute 67% carbohydrate, 15% protein and 15% fat. Oats provide anti-inflammatory, lipid-lowering properties due to its micronutrient and soluble fiber composition.

What Makes Oats a Healthy Superfood?

Nutrition value of oats (raw) for 100gms




62.8 g


13.6 g


7.6 g


50 mg


380 mg


3.8 mg


3.5 g


34 mcg


1.1 mg

This gluten-free grain is known for its benefits due to the presence of soluble fiber beta-glucan. The low sodium content and source of carbohydrates make it an energy-boosting source. They are used as breakfast, pre-workout meals, by individuals trying to shed some pounds, lower their cholesterol levels and so much more. Over nine distinct phytochemicals can be found in oats. Additionally, they are a very rich source of zinc, iron, selenium, copper, manganese, vitamin E, folate, carotenoids, betaine, and choline.

Did You Know?

  • There is a variant of oats called instant oats which is quick to cook as it absorbs water soon and swells up. Along with bread, the outer shell of oats can also be consumed
  • Oats were earlier thought to be weeds
  • They offer plenty of heart-healthy benefits

Calories in Popular Food Items Made with Oats

Oats can be incorporated in different ways and consumed for their beneficial properties. The calories of these have been tabulated below:

Oats dishes


Calories (kcal)

Oats milk

Small cup


Oats porridge

Small cup (100gms)


Oats dosa

Medium size thin


Oats upma

Medium cup


Oats khichdi

Medium cup



How Can Oats Help in Being Healthy?

Oats can be consumed in many ways as mentioned above. They are beneficial in weight loss, heart health, immunity, Diabetes and so much more.

  • Weight Loss

Oats are a source of complex carbohydrates that helps one keep fuller for a long period of time, this helps to control appetite and aid in weight loss. The high fiber content adds to it. It forms a great replacement to sugar-loaded breakfast cereals.

  • Smooth Skin

Oats contain compounds that help boost collagen production in the skin. Collages help keep the skin firm and elastic which reduces wrinkles and therefore makes one look younger. It also possesses anti-inflammatory and anti-fungal properties; the boost of vitamins and minerals helps to keep the skin rejuvenated. Applications made of oats also help to get rid of dry skin.

  • Prevents Diabetes

Oats and oat bran take longer to digest and help prevent Diabetes by restricting the spikes in blood glucose levels. It lowers cholesterol levels and therefore helps to reduce insulin resistance which plays a key role in the development of Type 2 Diabetes. Rolled and steel-cut oats also have a low glycemic index.

  • Reduces Cholesterol

Beta-glucan, a kind of fiber that lowers LDL cholesterol, is abundant in oats. Antioxidants and the high soluble fiber content of oats help stop LDL cholesterol from oxidizing. In the small intestine, fiber can bind to fatty acids and cholesterol, causing more of them to be eliminated rather than being released into the circulation. This in turn reduces the risk of cardiovascular diseases.

  • Improves Digestion

Oats are a source of prebiotics, i.e. it is the food for good bacteria to grow and proliferate. It slows down the process of digestion which helps in the regulation of bowel movements. Beta glucan present in oats forms a gel in the digestive tract which causes the smooth passing of stools. Short-chain fatty acids are produced when the fiber in oats ferments. In summary, these short-chain fatty acids influence several bodily functions to support development and function.

  • Boosts Immunity

Oats help to boost immunity by modifying the gut microbiota, it increases the production of good bacteria in the gut. There is evidence that the gut microbiota can affect systemic viral infection. Antioxidants like zinc and selenium present in oats help in improving immune function.

Adverse Effects of Oats

Oats are usually considered to be safe. Excess consumption without proper hydration techniques can result in gas and bloating. If an individual has a known allergy to oats, they should avoid products containing it. Many times oats are processed and packaged in the same facility as wheat, therefore someone with celiac disease or gluten intolerance should check labels carefully before consuming oats. Oats are also a part of various skin care products, in a few cases they may cause rashes and redness.


Oats should be a part of one's diet knowing their health benefits, it can be easily incorporated in various dishes and cuisines of choice. It helps in digestion, weight loss and reduces appetite making it a good option to combat various health issues prevalent today. Ideally, they make a fantastic breakfast to start the day off right or a good energy boost before working out.



Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel